Gone are the days when “work” actually meant blood and sweat of the manual labor. Today we are more likely to work hour after hour, logged into our systems and permanently glued to our seats. And despite the fact that you might be a champ in creating excel sheets, and an athlete at your night gym, recent research has proved that mere 30 minutes of cardio exercise five times a week is not sufficient to undo your health risk of following a sedentary lifestyle. So how can you make up for your health while still being chained to your office deck? It’s fairly simple! Short bouts of stretching exercises, aerobics and strength exercises in between your meetings and conference calls are the key for improved fitness and healthy heart too. Though performing these exercises won’t guarantee you to be an Olympic athlete, but they might just help you build your stamina and burn a few extra calories to boost your energy levels. So, here’s a list of 6 exercise moves you can practice in office to follow a healthier work day.
6. The Wall Sit:
Stand with your back positioned right against the wall, then bend your knees slowly and slide your back down the wall till your thighs are parallel to the floor. Maintain this posture for at least one minute or till the times you can hold up, while browsing your important file or an official document. Once you get a hold of it, and then try crossing your right ankle over the left knee and try maintaining this posture for a minimum of 15 seconds, then switch. The wall sits are a great way for building endurance and physical strength.
5. The Seated Leg Raiser:
This is a fairly easy exercise with astounding results and the best part is they’re hardly noticeable as they’re performed under the desk. While being seated, straighten one leg or both your legs and hold them in place for a minimum of 10 seconds. Then lower your leg back to its original position without making your feet touch the floor. Repeat this procedure 15-20 times with alternate legs.
4. The Lunch Break Hammy:
You can strengthen your hamstrings by following the standing leg curl. Simply stand behind your chair and grasp it for support. Then kick back one foot gently and aim the heel for the top of your thigh. Bring you foot back to its normal position and repeat the procedure with the other leg. Repeat this 10 times, take a bite from your lunch and repeat another 10 reps.
3. The Cubicle Dip:
You can do the triceps dips almost anywhere including your office cubicle. Take your desk or a non-rolling chair then sit at its very edge and place your hands on either side to firmly grip the edges of the chair. Plant your feet a step or two away from the chair or the desk you are using, and then straighten up your arms to lift up your body. Then bend your arms to about 90° angles such that your body dips down, hold, and re-straighten while maintain your body posture exalted above the chair. Repeat it for about 8-10 reps.
2. The Secret Handshake:
This is for you to make a deal with yourself. Sit up straight with your feet firmly touching the ground. Then clasp your hands together as if you are giving yourself a handshake. Make sure your one thumb points downwards and the other pointing towards the ceiling. Then pull strongly and at the same time resist the motion of both your arms feeling the pressure in your biceps. Hold the posture for about 10 seconds or more and release and repeat it again.
1. The Stapler Curl:
Whether you are standing or sitting, take the stapler in one hand with your palm facing upwards. Now bend your elbow and curl up your arm towards your chest, similar to practicing a regular dumbbell bicep curl. Hold on to that posture and then lower the stapler to the original position. Repeat the steps about 12-15 times and then switch. To increase the weight on your palm, replace the stapler with a water bottle or your heavy change purse.